This one was pretty fun. Even at 4 AM. I got about 11 hours of sleep last night. I felt really good today. At this point, it’s 1050 PM, and I have had a long day. I got this workout done, showered, packed my things for the day, and headed to the golf course. It was a beautiful day to sit on the first tee. I had a fairly productive (at the time) lesson with my coach, and then it was time for the Wednesday Night League. We were scheduled to play the Head and Assistant pro’s, but the Head pro was ducking us (not really). My partner came to play, but I was merely a spectator. We pulled out the win, but it was another light bulb that I have to make the range a priority.
I hit the gym around 9 PM. This week the weight goes down, and the reps go up. 10 Reps on the main reps@ 40%/50%/60%/60% 1RM.
Bench Press: 4 Sets, 10 Reps: 75/90/110/110. These weights are not exactly on the numbers (much like the others), but I can’t put 72lbs. on the bar. I made sure to really contract the pecs and move with good form. It felt good.
Dumbbell Shoulder Press: 4 Sets, 10 Reps: 40/40/40/40. YEAH! I’m pretty pumped that I got up all four sets. This is good progress.
Barbell Shoulder Press: 4 Sets, 10 Reps: 75/75/75/75. I got back to moving the bar slowly this week. I wasn’t pressed for time, and I had plenty of energy.
Scare Crows: 4 Sets, 10 Reps: 20/20/20/20. I didn’t move the weight up on this guy because I really think the muscle this is supposed to strengthen needs to be worked a lttle differently, but for the sake of the month I finished it out.
Dips/Pull Downs 4 Sets, 10/12 Reps: Leg Raised on the Bench Dips/ 30lbs. I was going to go up to 57.5;bs. on the pull downs, but I really felt like going long and slow. I got a really good pump like this.
Now on to the Super Set!!!
Lateral Raise/Front Raise/Back Fly/Overhead Press: 3 Sets, 8*8*8: 15/15/10. I dropped the last set down to 10lbs. because I felt like it was going to get cheaty. I just made that 10lbs. feel like 20lbs. by going low and slow.
I’m looking forward to this week. I’m jacked about how quickly I’m responding to the training.
Thanks for reading. Let me know if you have any questions.
Get Jacked, Son!